The Fitness Blog of Miss Melinda Has Moved!

My fitness blog has moved and it also has a whole new look! :)

You can still view the older posts here, but I have moved over to the Wordpress platform. I'm afraid to keep blogging on blogger because blogs can disappear at anytime without reason so I have purchased my own hosting to prevent that from happening. Come join us over at www.melindasfitnessblog.com!

Increase Metabolism with Strength Training!

I just came across an excellent article by Carolyn Hansen who has worked in the Fitness Industry for over 30 years, that I wanted to share with you. :)

No More Failed Diets - Increase Metabolism With Strength Training
By [http://ezinearticles.com/?expert=Carolyn_Hansen]Carolyn Hansen

The statistics are revealing when it comes to weight loss with only two or three people in every 100 people who goes on a diet succeed in losing weight permanently. The rest gain it back again, and often gain back an additional 10 % more than was lost in the first place. More figures uncover the fact that the average dieter begins and breaks four diets a year.

No one who sets out and begins something and fails feels good about it. Where dieting is concerned, it's a story of frustration on a mass scale, and yet, the futility of dieting doesn't deter those that are determined to shed excess weight.

People think this time it's going to work, this time I'll stick to it, or this new diet or pill will do the trick. Maybe you can relate to that kind of thinking, maybe you have experienced the struggle. Then, when the diet fails yet again you feel defeated and discouraged. And why shouldn't you?

The question is, why does this happen? Why do diets fail? The answer is really easy but it is still not been recognized by the main stream. Diets fail because they do not address the real problem underlying the excess body fat.

Our modern lifestyles are what are to blame by removing any activity that could be construed as vigorous from our lives. When on a daily basis does the average person have any opportunity to do anything other than sit all day? We sit when we eat, in the car, at work, in the café, in the bar, at home on the couch, then after all that sitting we go and lie down to sleep. This goes on day after day after day.

Living this Westernized lifestyle slows our metabolic engine down to a crawl. Our lowered engine size drops the metabolism (the rate the body burns fuel) causing it to burn fewer calories. The energy needs become so low that it causes food calories to be stored as fat even when eating very little.

The usual reaction to becoming overweight is to restrict food or go on a "diet". This makes the situation even worse by slowing the metabolism down even further. The end result is fatigue, feeling miserable and deprived with the hour by hour struggle and low motivation levels not only for exercise but life in general. Not really a recipe that one would want to continue for long.

So what's the alternative? We all need to get our heads around the fact that we need a minimum level of activity in our lives if we are to remain slim, strong and energetic. Not being active also ages us prematurely and exposes us to a greater risk of disease that could well cut our life short.

The quick and easy solution is to start and continue a proper exercise program that includes at least 60% strength training to reverse this whole situation and rebuild an inadequate metabolic engine. Make no mistake no other exercise will do the job so quickly and so well as this special type of exercise.

It is important that advice on setting up this program and correct exercise instruction is obtained from a fitness professional. If it is to work properly the right exercises must be used. It is also important to use the right amount of repetitions and the right amount of resistance. Then the entire program needs to be performed with the right amount of intensity (degree of difficulty) and progression in all exercises needs to be achieved to get the full benefits.

Just 2-3 exercise sessions per week are all that is needed to recharge and rejuvenate a damaged metabolism. Add in small meals throughout the day made up of natural whole foods that will support your exercise program. You will feel so much better and will slowly reduce any excess body fat, and all without ever having to diet again.

Carolyn Hansen has worked in the Fitness Industry for over 30 years. Currently the co-owner of 2 Fitness Centres in Northland New Zealand. A National Champion Bodybuilder with over 25 years competition experience. Enjoys writing health and fitness articles for local newspapers and magazines. If you want a second chance to right the wrongs you have committed against your body, you can be rejuvenated. You can regain vitality, muscular strength, endurance and a higher quality of life. Go to http://www.over50looking30.com for a FREE Report "I've Found the Fountain of Youth"- Let Me Show You Too!

Article Source: http://EzineArticles.com/?expert=Carolyn_Hansen http://EzineArticles.com/?No-More-Failed-Diets---Increase-Metabolism-With-Strength-Training&id=1680128

Women's Fitness Forums :)

I have come across some very helpful forums dedicated to women and fitness. The members of these forums share their personal experiences and recommend supplements. Some even keep a journal of their fitness program. If you have any questions, the members of these forums are ready and willing to help you out. :)

*You must be a member to post, but you can read posts without being a member.

Real Women's Fitness

Oxygen

Elite Fitness

Pink Dumbbells

Muscle Mag

Extreme Fitness

Fitness

John Stone Fitness

JP Fitness

Discuss Bodybuilding

Like always, please feel free to share any forums that you like and I'll add them to this list!

*New Photo!

I finally remembered to take an updated photo!

This photo was taken yesterday (8-11-08) right after my back workout. I was so happy when I saw the picture because I am really starting to see my back, arm and shoulder muscles pop out.

I've been working out at least 3 times a week for the past 3 months and it's really starting to pay off. I only wish I had taken a photo prior to starting my workout regimen. Oh well I guess. :)

I highly recommend taking photos every once in awhile so that you are able to see the progress you've made. Seeing the results has only motivated me to keep working out and I can guarantee it'll do the same thing for you!

Turbo Jam Really Makes Me Sweat!

I'm pretty sure at some point, most of us have gotten bored with our cardio workouts. I personally can only run in place, jump rope, run on a treadmill or elliptical for so long...it's extremely repetitive, monotonous and boring! Sometimes I like to pop in my Turbo Jam DVD so I can dance and grind myself to a great sweat fest!

Before purchasing Turbo Jam I read all the reviews I could find and asked people I knew if they had ever tried it. Everyone seems to just love it. Now to be honest, the first time I popped that DVD into my DVD player...I found out how uncoordinated I really am. :/ I'm so glad neighbors and passers-by cannot see into my living room window because they would have had a good laugh watching me 'Turbo Jam'. LOL! I should also mention that even though I had absolutely no clue how to perform the moves, I was sweating within 5 minutes. I. KID. YOU. NOT.

After doing it a few times, I was really able to catch on. It wasn't too hard to learn at all and it's nice to dance and workout to great, upbeat music. If you're interested in purchasing it, I would highly recommend Amazon because I was able to find the best prices/shipping there.

The 5 Best Ab Exercises Ever (No boring crunches!)

Everyone wants a flat stomach right? So why does that have to be the hardest fitness goal to achieve for most people?? Obtaining a flat stomach isn't easy, but with these 5 exercises I'm about to tell you about, you will notice your waist getting slimmer in no time.

I have a son who is almost 4 months old and when I was pregnant with him, I gained 50 pounds! I still have about 5-10 pounds that I'd like to use, but my stomach is already flat! (And he's my second child) These exercise can and will work for you, they have for me!

For a beginner, I'd recommend doing 3 sets of 10 repetitions for each of the following exercises:

1. Barbell Twist--Grasp a barbell in both hands and stand with feet shoulder width apart. (You may also hold a dumbell in each hand if that is easier for you) Hold your arm down in front of you, still grasping the bar with your palms facing down and then twist the barbell or dumbells from left to right. As always, keep your ab muscles tight for the best results.

2. Hanging Leg Raise--Hang on a high bar with an overhand grip shoulder-width apart. Be sure to keep your abdominal muscles contracted to prevent your body from swinging through the movement. Proper form is important or you will be wasting your time. Raise your legs up so that they are parallel to the floor and then bring your legs back down. Because you are defying gravity during this exercise, it challenges your core muscles even more.

3. Decline Reverse Crunch--Lay on a decline bench and grip the bench over your head to keep you stable. Full extend your legs and lift your hips off the bench. Be sure to keep your ab muscles contracted and your shoulders and neck relaxed, then fully lower your legs back towards the floor, keeping them straight. Simply increase the decline for a more challenging workout.

4. Barbell Roll Out--Kneel in front of a barbell placed on the floor, lean forward and grip the bar with a shoulder-width grip and then roll the barbell out away from you until your midsection is parallel to the floor; then roll the barbell back towards you, keeping your abs contracted and remembering to keep breathing.

5. Plank--Prop yourself up onto your forearms and toes. (Similar to a push-up position but your forearms should be resting on the floor). Hold your body still, and straight, do not let your back curve or your hips sag - and try to hold it for 60 seconds.

I am confident that if you implement these ab exercises into your workout routine, you will start to notice a slimmer waist within a matter of weeks.

Total Women's Fitness - A must read

This book is absolutely fabulous. It's a wonderful resource for women who are into fitness and improving their overall health. I have purchased this book and I loved it. I read it over and over because it has so much to offer.

First of all, the book is ginormous! It is packed with information on everything related to fitness and women's health. It features different fitness levels, it isn't just for beginners or advanced, there is something for everyone. There is information on exercises, nutrition, vitamins, supplements, how to stay motivated. Being able to stay motivated is the biggest problem most people have when sticking to a fitness regimen. Here's a link to an article I have written about how to stay motivated. It works for me and it will work for you too!

I am a subscriber to quite a few women's fitness magazines and if you have ever taken a look at Oxygen magazine and liked it, you will love this book.